Dr. Dorian will NOT be in on Wednesday 10.28.15 Just members of the same team deciding who goes first… like adults.   Strength Hang Snatch (Build to a heavy set of 2-3 reps) Every 2 minutes, for 12 minutes (6 sets): Hang Snatch x 2-3 repsFocus on speed and perfect mechanics, and build in load over...Read More

Mobility will be CANCELLED on Tuesday 10.27.15 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Chris looked super strong while practicing his Snatch Balances!   Strength Try to attempt and increase weight from last week Back Squat (2 sets of 10 reps) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 –...Read More

A HUGE Congrats to Christie and Ben for their performance at their Weightlifting Competition this past Saturday. They both WON their Divisions, and Ben qualified for Junior Nationals!! We’re so proud of you guys!   Strength Snatch Balance (Every two minutes, for 12 minutes (6 sets of):) Aim to increase weight each set Conditioning Complete as...Read More

REMINDER: Sunday Skillz is this Sunday 10.25.15 from 11:00am to 12:00pm! CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Week 11 of the “Who Is This” Game gives you the chance to guess who “lost” their second barbell collar while loading up their weight!   In teams of two, with only one person working at a...Read More

Young Judson PR’d his Sled Drag this week. I guess it runs in the family with these guys!   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead More

Mike and Joni just hanging out, like only CrossFit Couples can, during the gymnastics skill work this week! Strength Weighted Pull-ups (2 reps) Five sets of: Weighted Pull-Ups x 2 reps (Aim to increase weight each time, while sticking to rest interval)Rest 30 seconds immediately followed by… Strict Supinated Grip Pull-Up (Max reps ) Five sets of:...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) – You guys get to use our new Assault Bikes! CFG, say hello to another one of our newer athletes, Katie! She has been crushing workouts lately. Welcome to the crew!   Strength Front Squat (Build to heavy set of 2-3 reps) Every two minutes, for...Read More

Dr. Dorian will be in from 4:45 to 7:00pm on Wednesday 10.21.15 Dan and his wife Geri have looked strong in their first few days at the gym! Welcome, guys!   Gymnastics/Skill Work Every 2 minutes, for 12 minutes:Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Let’s extend a big CFG welcome to Geri! Her and her husband Dan have been doing a great job already!   Strength Shoulder Press (Track heaviest single rep ) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per...Read More

  Congrats to Scott who took home third place at the Festivus Games this weekend! Strength Back Squat (2 sets of 10 reps @ 70-75%) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75%...Read More